Stop trying to lose weight. Do this instead. (Secrets from a Biochemist) | Episode 16 of 18

Summary

The video script from the 'Glucose Goddess Show' emphasizes the importance of metabolic flexibility and steady glucose levels for overall health, rather than just weight loss. The host, a biochemist, explains that by reducing cravings, controlling hunger, and promoting fat burning, a stable glucose curve can lead to natural weight loss. She critiques the diet industry and encourages sustainable habits over restrictive diets, highlighting her 'Glucose Goddess Method' which involves simple, healthy lifestyle hacks. The method was tested with positive results on 2,700 participants, demonstrating improvements in hunger, cravings, energy, and weight loss.

Takeaways

• 🔥 The primary importance of fat burning is not for weight loss, but for achieving metabolic flexibility, which allows the body to switch between burning glucose and fat for fuel.
• 📚 The speaker is a biochemist focused on educating people about their bodies, specifically on how to stabilize glucose levels for overall health and well-being.
• 📉 Stabilizing blood sugar levels can lead to reduced cravings, decreased hunger, and lower insulin levels, which in turn can contribute to weight loss.
• 🍬 Cravings are often a result of glucose dips that follow glucose spikes, and by keeping blood sugar steady, these cravings can be diminished.
• 🥗 Eating a satisfying protein in the morning and maintaining steady hunger hormones like ghrelin and leptin can lead to less hunger throughout the day.
• 💉 High insulin levels signal the body not to burn fat, which is why reducing insulin through steady glucose levels is crucial for metabolic flexibility.
• 🚫 The speaker advises against extreme diets and unsustainable practices promoted by the diet industry, emphasizing the importance of health over quick weight loss.
• 🌱 The 'Glucose Goddess Method' is not a restrictive diet but a set of principles and habits that can be easily incorporated into daily life to improve health and potentially lead to weight loss.
• 📈 Results from an experiment with 2,700 participants showed significant improvements in hunger, cravings, energy levels, and weight loss over a four-week period by following the method.
• 📘 The speaker's second book, 'The Glucose Goddess Method', provides a four-week program with easy recipes and habits to improve health and reduce cravings for sugar.
• 🌟 The ultimate goal is not just weight loss, but to feel good in one's body, have a clear mind, and start the day with energy, with weight loss being a secondary benefit of improved health.

Q & A

Why is fat burning considered important according to the speaker?

Fat burning is important because it indicates metabolic flexibility, which means the body can switch between burning glucose from a recent meal and burning fat for fuel, rather than just being a means to lose weight.

What is the primary goal of the speaker's approach to health and weight management?

The primary goal is to help individuals understand and steady their glucose levels for overall health, which includes having well-functioning organs, energized cells, a clear mind, reduced cravings, and long-term health protection.

What happens when blood sugar levels are kept steady according to the transcript?

When blood sugar levels are steady, cravings reduce, hunger decreases, and the body becomes more metabolically flexible, allowing it to burn fat more effectively.

How does the speaker's approach differ from traditional diet culture?

The speaker's approach focuses on steadying glucose levels and building healthy habits rather than promoting restrictive diets or cutting out entire food groups, which are often unsustainable and unhealthy.

What is the role of insulin in the context of weight loss and glucose levels?

Insulin is a hormone that helps store excess glucose. High insulin levels signal the body not to burn fat. By steadying glucose levels, insulin levels are reduced, allowing the body to burn fat and become more metabolically flexible.

What is the 'anti-spike formula' mentioned in the transcript?

The 'anti-spike formula' is a capsule created by the speaker to help reduce the glucose spike from carbohydrates by up to 40%, making it easier to manage glucose levels when consuming carbs.

What are the speaker's 'hacks' and how do they differ from traditional diet rules?

The 'hacks' are sustainable, easy practices that do not require calorie counting or food group exclusion. They involve understanding food molecules and how to combine and when to eat certain foods to promote health without restricting enjoyment.

What does the speaker mean by 'metabolic flexibility'?

Metabolic flexibility refers to the body's ability to switch between different energy sources, such as glucose and fat, depending on what is available. This flexibility is important for maintaining energy levels and preventing issues like low blood sugar.

How did the speaker conduct the experiment with the 'glucose goddess method'?

The speaker recruited 2,700 people from Instagram to test the method before the book was published. Participants added one hack a week for four weeks and provided feedback and data on their experiences, including changes in hunger, cravings, energy, and weight.

What were the results of the experiment involving 2,700 people following the 'glucose goddess method'?

After four weeks, 90% of participants reported being less hungry, 89% reduced their cravings, 77% had more energy, and 38% of those wanting to lose weight successfully did so, demonstrating the method's effectiveness in improving health and potentially leading to weight loss.

What is the ultimate goal of the 'glucose goddess method' according to the speaker?

The ultimate goal is not just weight loss, but to help individuals feel good in their bodies, have a clear mind, wake up with energy, and not feel addicted to sugar. Weight loss is a secondary benefit that often occurs as a result of improved overall health.

Outlines

00:00

🔥 Understanding Metabolic Flexibility and Weight Loss

The first paragraph emphasizes that the importance of fat burning is for metabolic flexibility, not just weight loss. The speaker, a biochemist, introduces the topic of glucose levels and weight loss, explaining the diet industry's focus on weight loss. The discussion moves to how steady glucose levels can lead to reduced cravings, less hunger, and lower insulin levels, which in turn allows the body to burn fat more effectively. The speaker also touches on the negative aspects of diet culture and extreme dieting, advocating for a healthier approach to understanding and managing glucose levels for overall well-being.

05:02

🌿 Sustainable Health Hacks Over Diet Fads

The second paragraph discusses the speaker's disapproval of restrictive diets and the promotion of sustainable health hacks. The speaker shares that these hacks are easy to incorporate into daily life and do not require calorie counting or food group elimination. The focus is on building good habits, similar to basic hygiene practices, and the speaker provides examples of such hacks, like starting meals with vegetables and going for a walk after eating. The paragraph also mentions an anti-spike formula designed to reduce the glucose spike from carbohydrates. The speaker further explains that their method, the Glucose Goddess Method, is not a diet but a set of principles to be followed when easy, and shares the positive results from an experiment involving 2,700 participants.

10:08

📈 Results and Reflections on the Glucose Goddess Method

The third paragraph presents the results of an experiment based on the Glucose Goddess Method, where participants added one health hack per week for four weeks. The outcomes were positive, with 90% of participants reporting less hunger, 89% having reduced cravings, and 77% experiencing more energy. Notably, 38% of those wanting to lose weight did so. The speaker emphasizes that focusing on steady glucose levels and incorporating easy hacks can lead to weight loss as a natural consequence of improved health. The paragraph concludes with the speaker's encouragement for listeners to embrace the science behind the method and to check out the 10 core hacks provided in the episode's description.

Keywords

💡Fat Burning

Fat burning refers to the process where the body uses stored fat as a source of energy. In the context of the video's theme, fat burning is important not only for weight loss but also for achieving metabolic flexibility. This means the body can efficiently switch between burning glucose and fat for fuel. The video emphasizes that being able to burn fat is a sign of a healthy and flexible metabolism, which is beneficial for overall health and not just for weight management.

💡Metabolic Flexibility

Metabolic flexibility is the ability of an individual's metabolism to efficiently switch between using carbohydrates and fats for energy. The video explains that this flexibility is crucial for health, as it allows the body to adapt to different types of fuel sources. It is linked to the concept of fat burning, as the ability to burn fat for fuel indicates a more adaptable and healthier metabolic state.

💡Glucose Levels

Glucose levels refer to the amount of glucose present in the blood. The video discusses the importance of steadying glucose levels to maintain overall health and prevent issues like cravings and energy fluctuations. Steady glucose levels are associated with reduced hunger, fewer cravings, and better energy levels throughout the day.

💡Insulin

Insulin is a hormone produced by the pancreas that regulates blood sugar levels by signaling cells to absorb excess glucose from the bloodstream. The video explains that high insulin levels can inhibit fat burning, as the body is signaled to store rather than burn fat. Reducing insulin levels by steadying glucose levels can lead to increased fat burning and weight loss.

💡Cravings

Cravings, as mentioned in the video, are intense desires to eat specific foods, often high in sugar or fat. The speaker discusses how fluctuations in glucose levels can trigger cravings, particularly for sweets and unhealthy snacks. By stabilizing glucose levels, cravings can be reduced, which can contribute to weight loss and improved health.

💡Hunger Hormones

Hunger hormones, such as ghrelin and leptin, are regulatory signals that influence hunger and satiety. The video explains that steadying glucose levels helps to keep these hormones balanced, leading to reduced hunger and a more stable appetite. This hormonal balance is crucial for maintaining a healthy weight and avoiding overeating.

💡Weight Loss

Weight loss is a reduction in body mass, often achieved through a combination of diet and exercise. The video's theme revolves around the idea that weight loss can be a natural consequence of stabilizing glucose levels and improving metabolic health, rather than a primary goal. The focus is on achieving health benefits that can lead to sustainable weight loss.

💡Diet Industry

The diet industry refers to the market and businesses involved in products and services aimed at weight loss and dieting. The video mentions the diet industry to highlight the commercial aspect of weight loss and how it often promotes quick fixes and unsustainable diets. The speaker advocates for a healthier approach focused on steadying glucose levels instead.

💡Glucose Goddess Method

The Glucose Goddess Method is the title of the speaker's second book and a system of principles aimed at steadying glucose levels for better health. The method includes various 'hacks' or strategies for eating and living that are meant to be sustainable and easy to incorporate into daily life. The video discusses the method as a way to improve health and potentially achieve weight loss as a side effect.

💡Sustainable Diets

Sustainable diets refer to eating patterns that can be maintained over the long term without causing harm to health or well-being. The video emphasizes the importance of creating sustainable eating habits that do not involve restrictive diets or extreme measures. The Glucose Goddess Method promotes sustainability by offering easy-to-follow principles that can be adapted to individual lifestyles.

💡Anti-Spike Formula

Anti-Spike Formula is a product mentioned in the video designed to reduce the glucose spike caused by carbohydrates. The speaker explains that taking this formula before a meal can help manage glucose levels, particularly for those who enjoy carbohydrates. It is presented as a tool to support the Glucose Goddess Method and maintain steady glucose levels.

Highlights

Fat burning is important for metabolic flexibility, not just weight loss.

Understanding and steadying glucose levels is key for overall health and energy.

Cravings reduce when glucose levels are steady, preventing glucose dips.

Steady glucose levels lead to reduced hunger due to balanced hunger hormones.

Reduced insulin levels from steady glucose allow for more fat burning.

Metabolic flexibility means easily switching between glucose and fat for fuel.

Flattening glucose curves can lead to fat loss as a health-promoting consequence.

The presenter's first book focused on glucose, not weight loss, but acknowledged the diet industry's influence.

The Glucose Goddess Method emphasizes building healthy habits over restrictive diets.

The method involves adding easy, sustainable 'hacks' to daily life for improved health.

A pilot group of 2,700 people tested the method with positive outcomes.

After four weeks, 90% of participants reported less hunger, and 89% had reduced cravings.

38% of participants who wanted to lose weight successfully did so within four weeks.

The method promotes steady glucose levels for health benefits, with weight loss as a secondary outcome.

The Glucose Goddess Method is not a diet but a series of principles to be adopted as easy habits.

The presenter's second book provides a four-week method with 100 easy recipes.

The method's success stories often involve breaking free from diet culture and focusing on health.

Transcripts

the reason that fat burning is important is not  because it's going to make you lose weight it's  

because if you're able to burn fat for fuel  it means that you are metabolically [Music]

flexible hello angels and welcome  to the glucose goddess show I'm just  

inate a biochemist obsessed with  helping you understand your body  

steady your glucose levels so that you  can feel amazing so today's episode is  

going to focus on how glucose levels and  weight loss are connected so let's get to

it weight loss is a big topic and it sells for  the little story when I wrote my first book  

in 2022 even though my focus was never to help  people lose weight my Publishers wanted me to put  

weight loss or lose weight on the cover because  they know that it sells and that's because the  

diet industry is massive and many companies  make billions of dollars every year selling  

your products to make you lose weight now for me  helping you understand your glucose levels and  

steadying your glucose levels is 100% for Health  First it's so that your organs work well your  

cells are full of energy so that your brain is  clear you don't have any Cravings you feel amazing  

and your long-term health is also protected but I  often get the question Jesse if I follow the hacks  

will I lose weight and the answer is probably  actually so let me explain to you why that is  

the case I teach you things that are going to help  you flatten your glucose levels so keep your blood  

sugar nice and steady now a few things happen when  we keep our blood sugar nice and steady firstly  

our Cravings reduce and that's because when we are  on a glucose roller coaster after every glucose by  

there is a glucose dip and this dip activates the  craving Center in our brain that tells us to go  

find some cookies some chocolate some chips and  to eat them so when we stady our glucose levels  

those Cravings diminish second when we study our  glucose levels our hunger reduces that's because  

we're eating nice sating protein in the morning  because our hunger hormones gin and leptin are  

nice and steady and not doing crazy crazy swings  all the time so we tend to be just less hungry  

generally and we feel like we're less victims  to all the food around us so we can go for hours  

without eating and this doesn't cause too much of  an issue and that's because of Reason number three  

so reason number three that steadying your glucose  levels can often lead to weight loss is because  

when we steady our glucose levels we are also  reducing the amount of insulin in our body insulin  

is a hormone that gets sent out by our pancreas  to grab any excess glucose during a glucose bike  

and store it away and this is very good and very  helpful but there's a little bit of a catch when  

there's a lot of insulin in our body our body is  told to not burn fat so when there's High insulin  

there's no fat burning and this fat burning  thing which you probably have seen on the cover  

of dozens of magazine the reason that fat burning  is important is not because it's going to make you  

lose weight it's because if you're able to burn  fat for fuel it means that you are metabolically  

flexible that means that you can easily switch  between burning glucose for fuel glucose from a  

recent meal you just had to burning fat for fuel  and it is very important that your body can do  

both and can switch between one and the other  people who are not very metabolically flexible  

so who rely mostly on glucose for fuel all the  time they are hungry every 2 hours they get what's  

called low blood sugar and if their meals are  delayed or if they don't have a snack with them in  

their car they can get really shaky and nauseous  that's because their body does not know does not  

have the muscle the memory The Habit the capacity  to switch to burning fat for fuel so when we study  

our glucose levels we also reduce how much insulin  is present in the body this allows us to burn more  

fat for fuel to be more metabolically flexible and  it helps us just feel better and go about our day  

without thinking every 2 hours what am I going to  eat next before I get too shaky so in that sense  

being able to burn fat is incredibly incredibly  helpful and important and healthy now if you  

take those three things combined the reduction in  Cravings the reduction in hunger and the increase  

in burning fat for fuel yes when we flatten our  glucose curves that often also leads to some fat  

loss on the body but this fat loss is something  that is a consequence of all of these other health  

promoting situations going on hey really quickly  if you can't always do my food hacks and you want  

to eat the carbs that you love with less impact on  your glucose levels I created a capsule just for  

that it's called anti-spike formula you take two  before a meal it cuts the glucose Spike of carbs  

by up to 40% 100% made out of plants and tested by  over 25 clinical trials link is in the description  

okay back to the episode so what I see in my  readers is that they tell me you know they've  

been on diets their whole life and then they've  done all the crazy extreme stuff they gain all  

the weight back they're miserable they tried  cutting out entire food groups at a time and  

that's diet culture that's not where we want  to go that is absolutely not what I would ever  

recommend and I think if your main focus is losing  weight at all cost as quickly as possible that  

often leads to very unhealthy habits that  are not sustainable and that can actually  

be worse for your health and cause damage so do  not succumb to any of the crazy diets promising  

you fast 10 pound in two day weight loss etc  etc that's not what we're here for we're here  

to learn how to keep our glucose levels steady how  to build the healthy foundation in the house that  

is our body and as a result so many things will  fall into place what's also important is that  

in diet culture most crazy diets ask you because  they're crazy to do crazy things and I don't want  

you to do any crazy things the hacks that I share  are sustainable easy partners that you take along  

with your days and your weeks and your months  and your years and do whenever you can they're  

not restrictive they don't ask you to count any  calories they don't ask you to cut out any food  

groups they just teach you about what molecules  are in your food and when how and what combination  

to eat your food so that you help your body be  as healthy as you can while still eating all  

of the things that you love so some examples are  when it's easy start your meal with vegetables or  

if you're going to eat something sweet make sure  it's as dessert after main meal not first thing in  

the morning or between meals as a snack go for a  walk after eating Etc so I see the hacks as being  

additive to your life not things that take away  any foods that take away any Joy we're just here  

to build and create these good easy habits and I  like to say that they're a little bit like drink  

water and brush your teeth if you can't do them  one day one week one month it's not a big deal  

My Method the glucose guus method is not a diet  it's a series of key principles that you should  

do whenever it's easy and if you cannot do them  that's totally fine I have entire weeks where  

I can't do a hack and I don't even worry about  it the point is not you do everything right or  

you're not doing it at all it's purely take the  principles with you and do them when it is easy  

and that's going to help your body a lot if you  want to see all of my 10 key hacks in one page  

there's in the description of this episode a link  to a PDF that you can download to do so and one  

more thing I want to mention so let's to have a  look this is my second book this is the glucose  

godess method and I want to have a look at this  with you guys so in my second book the glucose  

godess method what I did is I took the four most  powerful and important glucose to start with that  

is Savory breakfast vinegar veggie starter and  moving after eating and in this method you add  

one hack a week for four weeks and the rest of the  time you do exactly whatever you want there are no  

restrictions you can eat and drink whatever  you want you're just adding these four hacks  

into your life and not changing anything else and  because the hacks are like gentle Giants or fairy  

godmothers by just just sprinkling them into your  days and not changing anything else slowly your  

health improves you crave less sugar vegetables  start becoming your friends you feel great after  

your meals you wake up with energy you're no  longer controlled by looking for a chocolate bar  

at 3 p.m. and as I was writing this book I also  really wanted to U do an experiment and test the  

method with a bunch of people from the gasgas  community so I recruited 2,700 people uh from  

Instagram actually who tested the method before  the book even came out so they were the pilot  

group and as they were going through the method  and following all the easy recipes and adding  

the hacks into their lives I also asked them for  feedback and for data on how things were going and  

I want to show you the results and of course as  they pertain to weight loss as well so you can see  

that a lot of people lost weight doing this method  as a consequence of their body becoming healthier  

so here are the results of the experiment on 2,700  people as you can see after four weeks 90% of  

participants were less hungry 89% of participants  reduced their Cravings 77% of participants had  

more energy lots of other really cool stats and  importantly 38% of people who wanted to lose  

weight did in fact lose weight in those of four  weeks this goes to show you that if your objective  

is weight loss if that's something that you  really care a lot about and you want to do doing  

a restrictive diet that is not sustainable is not  the answer you're going to probably not be able to  

sustain it for very long and it's going to cause  some issues if you instead focus on steadying  

your glucose levels if you do the hacks the easy  hacks if you add them into your life you will most  

likely natur naturally also burn fat and lose fat  on your body as a consequence of the rest of your  

health improving what I like to hear the most  is stories from some of my readers who had been  

really trapped by diet culture for decades who had  done all the diets who were super stressed out and  

what they find in these hacks is actual Science  teaching them about their body easy principles  

that don't ask you to cut out any foods count any  calories or do anything czy crazy and Real Results  

and they realized that what they had been after  for a very long time was not necessarily weight  

loss it was actually just to feel good in their  body to have a clear brain to be happy to wake up  

in the morning with energy to not feel so addicted  to sugar all the time and as a consequence they  

often lose weight as well but that becomes almost  secondary so if this resonates with you I hope  

you'll check out this science because it's been  truly life-changing for many many people and you  

can have a look at my 10 core hacks in the the  description of this episode and of course if you  

want to have a look at my four-week method which  is the four most important hacks with 100 super  

easy recipes to do them it's out everywhere  in many languages there's also a link in the  

description of this episode for the page that is  about throughly ghost goddess method and that is  

all we have time for today my dear thank you for  being here and I will see you next time [Music]

oh

[Music]